Hey,
It's Cyrus,
And welcome to this gentle breathing reset meditation.
You can use this when you're feeling sluggish,
Foggy,
Stressed,
Or whatever you're feeling that you want to reset,
And we're going to get a lot of the benefits of breathwork without the strain or over-vigorousness that it sometimes can have.
So go ahead and find a comfortable position,
Sitting or lying down.
Make sure you're not in or near water,
Because we are going to do this slowly and safely in a range that most people can easily tolerate,
But some people are always at a risk of passing out when doing breathwork.
Err on the side of caution.
Go at your pace.
If you ever feel lightheaded,
You can slow down if it doesn't feel safe.
But when you have a safe position sitting or lying down,
Just notice any obvious tension in your muscles and start to take a slow deep breath in to that tension.
And exhale like you're breathing out through a straw,
Slowly breathing out through that straw and relaxing the muscles as you exhale.
And now notice your thoughts.
And imagine like you could breathe into your third eye,
Into the space behind your eyes and imagine like as the air goes into that space behind your eyes,
It's clearing out an empty,
Open space and bringing out all the thoughts through your mouth as you exhale so that your mind is a little more settled,
A little more empty and spacious and clear And let's do that once more.
Imagine like you're breathing into any remaining thought activity in the space behind your eyes.
And just imagine like you're fishing that out and letting it out of your mouth,
Breathing any activity so that your mind can settle even further.
Feeling that empty spaciousness in your mind behind the eyes.
Just notice how you feel,
Any sensations in the body,
Any emotions you can sense.
Imagine like together we're flowing with them and just take a breath in towards those sensations like you're breathing and flowing with the wave of energy and as you exhale let the wave flow with whatever you notice on the way out.
Notice any shift in the sensations of what you're feeling in this moment and again,
Gently,
Soothingly,
Breathe in slowly and deeply towards those sensations like you're flowing with them.
And let any tension roll out as you flow with the exhalation,
With the sensations exhaling at your pace.
And once more,
Notice anything you're feeling that's not serving you and without any force,
Just breathe in gently.
Feel the breath moving into the emotion,
Into the energy.
And feel yourself releasing it to whatever extent you feel ready to as you exhale,
Opening up more spaciousness and lightness in the body in an effortless way.
We don't have to change anything or rush anything.
We're letting the breath move at its pace.
We're letting the process unfold how it wants to.
And just notice your face and your jaw and any tension that you're holding in the muscles around the eyes and just imagine like you can breathe into your face nice and gently like the nose is taking in a wave of oxygen and dispersing it through the face and as you exhale imagine all the face muscles and the jaw and the muscles around the eyes softening and releasing easily.
Notice the neck and the shoulders.
Imagine like you can breathe into them gently and easily and just soothingly.
Feel the breath wash into the neck and shoulder spindles.
Feel them drop and release as you exhale easily.
And now imagine like your arms are Iron Man propulsion devices and you can just breathe all the way in through the nose down into both arms,
Down into the tips of your fingers and feel yourself lifting and levitating and becoming light in the arms as they become spacious on the exhalation.
And now without missing a beat,
Feel into your chest,
Notice the heartbeat moving rhythmically and start to match that with the breath as you breathe gently but powerfully into the heart.
Feel it soften and open as you exhale.
And make sure to go at your own pace.
Notice how you're feeling.
If you need to take a break or go back to your natural breathing rhythm,
Just disregard my instruction and notice the pace that you want to go at.
And now notice the belly,
If you feel ready just breathe slowly down into the belly,
Filling it up like a balloon and allowing it to relax and open on the exhalation.
Feel any tension you're holding in the back,
Up and down the back muscles.
And just imagine like you can breathe a water wall of oxygen moving down the back.
Softening the muscles in the back as you exhale at your pace.
Notice the pelvis and feel yourself dropping the breath down.
Releasing any tension as you exhale.
And sense any accumulated tension in the legs and feet.
And really slowly,
Gently,
At your pace,
Bring a deliberate breath all the way down through the legs,
Down into the feet.
And feel them ever so pleasantly releasing any excess tension as you exhale.
Feel your legs and feet just hanging out,
Nourished by your breath.
Feel your whole body in this state of spacious openness,
Just vibrating and tingling with the direct connection you have to your sensations in the body.
Feel the breath rippling up and down the body at your pace,
Sending an echo of subtle energy that cascades up and down at your pace.
Feel all your thoughts dissolving into your body,
Into the aliveness,
The buzzing,
Tingling energy that ripples with the breath,
Absorbing all external concerns into the flow and aliveness of what's flowing now.
And now if it feels good,
Imagine as though you could breathe in through all the pores of your body,
A slow,
Deep,
Vigorous breath that you're inhaling into every cell of your body simultaneously.
And deeply releasing on the exhalation,
Letting go of any old energy with total ease.
Two more like that,
Just breathing in through every cell of the body as though you're inhaling every ounce of good energy around you.
Releasing what's stale,
What's stagnant,
Just letting it flow easily,
Completely out of you.
One more like it's in slow motion,
Inhaling all the bliss and love and flow in the universe,
Drinking it into every cell of the body.
And letting go of every remaining whisper of tension as you just relax into that flow,
Into that vibe in your body of relaxed,
Deep presence.
And just give yourself permission to deeply feel and receive that energy head to toe,
To bask in it and enjoy it.
As an experience of your own aliveness in this moment.
And see yourself carrying a sense of relaxed joy and crispness and flow the same way you would after a nice shower or a great night of sleep.
See yourself embodying that radiant,
Expansive refreshment.
And when you feel ready,
Open your eyes,
Notice the shift that you sense and feel throughout every layer of your being from before to after your practice.
And if you enjoyed that,
Consider integrating mindfulness into your daily routine if it feels good to you.
Thank you for practicing with me and taking this time for yourself today.
I really appreciate it,
And I hope you have an incredible day.
